Monday 27 March 2023

Workout Plan: Functional Fitness Week 2

Purpose: To improve functional fitness, increase cardiovascular endurance and build strength.

Warm Up:

3 rounds

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 3/3 hip openers
  • 2 walk outs
  • 10 kettlebell swings
  • 5 squats
  • 5 push ups

Part A: Helicopter

Measure: Rounds

2 x 18min AMRAPs


  • 5 deadlifts (B2H)
  • 10 burpees over the bar
  • 15 V-ups
  • 20 push ups


  • 5 head cutters (B2H)
  • 10 kettlebell swings (B2H)
  • 15 toes to bar
  • 20 box jumps

Muscle Groups:

  • Back muscles: Deadlifts, kettlebell swings, head cutters target the major muscles in the back, such as the latissimus dorsi, rhomboids, erector spinae, and trapezius.
  • Core muscles: V-ups, toes to bar, and burpees engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
  • Leg muscles: Box jumps, deadlifts, kettlebell swings, and head cutters engage the quadriceps, hamstrings, glutes, and calves.
  • Chest and triceps: Push ups engage the chest and triceps muscles.

This workout plan targets multiple muscle groups, improves functional fitness, and increases cardiovascular endurance. The combination of compound exercises ensures a well-rounded workout that targets major muscle groups in the back, core, legs, chest, and triceps. It is an ideal workout plan for individuals who are looking to build strength, improve their overall fitness, and enhance their functional abilities.

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